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High-Intensity, Short-Term Pull-up &
Chin-up Training Program (4 Weeks)
source : John Sifferman and me
Pull-Up
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1x4 reps |
rest: 45s
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Chin-Up
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1x4 reps |
rest: 45s
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Gironda Sternum Pull-Up
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1x4 reps |
rest: 45s
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Pull-Up (Hammer Grip)
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1x4 reps |
rest: 45s
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Chin-Up (Close Grip)
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1x4 reps |
rest: 45s
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Rear Pull-Up (Wide Grip)
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1x4 reps |
rest: 45s
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V Bar Pull-Up
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1x4 reps |
rest: 45s
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Chin-Up (Mixed Grip)
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1x4 reps |
rest: 45s
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Chin-Up (Mixed Grip)
|
1x4 reps |
rest: 45s
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Pull-Up
|
1x4 reps |
rest: 45s
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||
Chin-Up
|
1x4 reps |
rest: 45s
|
||
Gironda Sternum Pull-Up
|
1x4 reps |
rest: 45s
|
||
Pull-Up (Hammer Grip)
|
1x4 reps |
rest: 45s
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